If you missed Thursday’s session of 8×1’s thats ok. Increase your weight by 10-20lbs this should be the second time you added weight since we started the cycle. If you made a weight jump on Thursday stay at the same weight. If you hadn’t noticed we have been adding reps each session (8×1, 7×2, 6×3) while the sets decreased. We will do doubles, then triples and repeat the process. The weight can start to get challenging, think 85 – 90%.

Superset: Half kneeling single arm dumbbell strict press

7 x 4 (7 sets of 4 reps, “across,” same weight for each set) Always start with your weaker side. The knee on the ground should be the same side as the strict press.